Waitrose

Pan fried chicken with sweet potato mash & gremolata

  • Low Fat

Ingredients

2 sweet potatoes (about 450g), peeled and cut into chunks
4 tsp extra virgin olive oil, plus extra to drizzle
1 tbsp maple syrup
2½ tsp light soy sauce
380g pack essential Waitrose British Chicken 2 Breast Fillets
Finely grated zest 1 lemon
2 cloves garlic, finely chopped
¼ x 25g pack fresh flat leaf parsley, finely chopped
 

Method

1. Preheat the oven to 160°C, gas mark 3. Place the sweet potato in a large saucepan, cover with plenty of water and bring to the boil. Simmer for 12-15 minutes, until tender. Drain, then mash with three-quarters of the oil, plus the maple syrup and soy sauce.

2. Meanwhile, place the remaining oil in a heavy ovenproof frying pan over a high heat. Season the chicken and fry for 3 minutes on each side until golden. Put the pan in the oven for 20-25 minutes until thoroughly cooked, the juices run clear and there is no pink meat. Remove, cover with parchment paper and rest for 4-5 minutes.

3. Mix the lemon zest, garlic and parsley together. Spoon the mash onto plates, top with the chicken then scatter over the parsley mixture. Drizzle over a little more olive oil, if using.

Pan fried chicken with sweet  potato mash & gremolata
  • Preparation time: 10 minutes
  • Cooking time: 30-35

Serves: 2

Nutritional Info

Typical values per serving:

Energy 2,285kJ
542kcals
Fat 14.2g
Saturated Fat 2.8g
Carbohydrate 58.6g
Sugars 22.8g
Protein 44.9g
Salt 1.4g
Fibre 5.7g

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This recipe was first published in Thu Aug 10 11:04:56 BST 2017.